tag:blogger.com,1999:blog-52025584462139337562024-03-13T11:21:59.658-07:00Jeff's ShedJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.comBlogger410125tag:blogger.com,1999:blog-5202558446213933756.post-13146006845484551462012-09-17T20:45:00.001-07:002012-09-17T20:46:15.448-07:0016/9 Amy Grand Fondo.<br />
Ended up riding this event, because Ann-Michel wasn't able to so she gave me here ticket. Had ridden this distance since last year so it was always going to be interesting. Went to the event with my brother inlaw Peter who was the only rider there on a mountain bike. <br />
While waiting for the start I ran into Tim & Helen, so I dropped back to start with them. Great day for the ride & we rolled off the start at about 8:14am. Didn't realise at the time, but Tim stayed with us for about 100m Before he first session of Squats on Friday for over a year caught up with him & made him drop off the easy pace. Helen & I cruised down to Skenes Creek & I only went on the front once to close down a 200m gap that appeared in the undulation on the way down. We hit the climb together & Helen told me to carry on as she was going to take the climb easy. I haven't done any long climbing for so long I found that I couldn't hold a steady pace. I need to keep changing the pace buy doing short acceleration to feel comfortable. Ended up making my climb time 2min slower than last year. I saw Neil just after the top of the climb waiting & thought about stopping like last year, but decided I didn't want to get cold, so I pressed on. For most of the rest of the ride I found myself in a bunch working quite well, with a few times on the front Until the last climb from Deans Marsh to the finish. The legs then decided it was time for a vacation & stopped working. So the last 10km was a real struggle just to keep turning the peddles over. Made it to the finish with a time of just under 3:26hrs & rolled down the hill back to the car for a total dist of 121km in 3:44hrs. So officially I was 22min faster than last year, but last year I spent about 35min waiting for others to catch up. It was a great event, that some longer training would have made better.<br />
<br />
17/9 Legs aren't the best & the 61min commute didn't seem to lossen them up.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-57456070726853857492012-09-13T21:47:00.001-07:002012-09-13T21:47:27.549-07:0013/9 Loving this lovely headwind weather I seem to be hitting at the moment. Decided to take the soft option on the way home & the commute was still a 54min slog<br />
Jerks 20<br />
<br />
14/9 Nice finish to the week with a 50min commute (was the short way home to pick up Coffee)<br />
<br />
KB class fun<br />
Around body pass 60ew<br />
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each<br />
OA Swings 40es<br />
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each<br />
Cleans 40es<br />
Squat, Reverse lunge & jump lunge 10reps of each<br />
Snatch 30es<br />
Squat, Reverse lunge & jump lunge 10reps of each<br />
One arm/leg deadlift 30es<br />
<br />
Squat & Reverse lunge 10reps of each<br />
<br />
Jerk 20es<br />
Squat, Reverse lunge & jump lunge 10reps of each<br />
<br />
High Swing row 20<br />
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each<br />
<br />
Good feeling session<br />
<br />
Jerks 40<br />
<br />
<br />
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<br />
<br /><br /><br /><br />
<br />
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Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-74119539044014635082012-09-12T16:35:00.000-07:002012-09-12T16:35:01.356-07:0010/9 Nice eary start & a great day for a commute. 59min with the legs feeling heavy from the run yesterday.<br />
<br />
Jerks 20<br />
<br />
11/9 Legs feeling better today, ready for some more fun. 53min commute.<br />
Jerks 30<br />
<br />
KB Class. I had 2 casuals that live interstate show up who didn't know what a KB was, so it was an easy session for me working with them. Everyone else did this until time ran out.<br />
<br />
Around body pass 3 x 20es<br />
<br />
10, 9, 8, 7, .........1es<br />
OA Swing<br />
Snatch<br />
Lunge<br />
Jerk<br />
Clean<br />
Rack Squat<br />
One Arm/Leg Deadlift<br />
<br />
Straight after the KB session I ended up taking a 45min TRX session as well, doing 38 x 45sec work with 15sec recovery b/w. Did lots of different exercises & all the participants are still complaining about sore butts 2 days later. After the easy KB class I made this hard. <br />
<br />
12/9 Had to go to work today on my day off to do my Pool Lifegaurd update for all the 0min I spent last year on the pool. Commute 45min<br />
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Jerks 20Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-23054855322754533982012-09-09T17:18:00.000-07:002012-09-09T17:18:06.931-07:007/9 Shocking day for weather, so the commute was cut short. High winds, damage to the railway lines lead to a 22min commute day to miss the mess.<br />
<br />
KB Class<br />
Around Body Pass 2 x 20es<br />
OA Swings 200 changing on 20<br />
OA Swings 100 changing on 10<br />
Clean 150 changing on 15<br />
Jerk 50 Changing on 5<br />
Snatch 50 Changing on 5<br />
One Arm/Leg Deadlift 100 Changing on 10<br />
OA Swing 60 Changing on 30<br />
750reps of fun<br />
<br />
9/9 When for an early run with Riley in Pram. Hit some hills & managed to total my legs for a nice 42min. Was a lot nicer than expected this morning & by taking Riley with me there is no slacking off, as he just wants to go faster.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-47179027867052302342012-09-06T17:40:00.002-07:002012-09-06T17:40:18.536-07:006/9 Had to drive in today, but did park out of the city & ride in, but only 18min bike time. Should have parked at my Mother in laws as it took 50min to Bike/drive to her place after work to pick her up. I can ride there from work in under 40min in traffic. Don't like driving to work one little bit.<br />
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Jerks 50repsJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-61683982325093826352012-09-05T18:34:00.001-07:002012-09-05T18:34:38.205-07:003/9 Felt fantastic on the commute today. It was nice to have one of those days that you just fly along & it feels easy. 55min commute<br />
Going to build the Jerks back up & see how this elbow feels<br />
Jerks 10<br />
<br />
4/9 Still feeling good on the bike, but a slightly shorter commute 48min<br />
<br />
45mi KB Class. Had a newbie so worked with them. Here's the main session<br />
<br />
OA Swings 100, 50es<br />
Cleans 75, 50es<br />
Jerks 50, 25es<br />
Snatch 50es<br />
One Arm/Leg Deadlift 2 x 25es<br />
<br />
Jerks 20<br />
<br />
5/9 Just the Jerks today for 30reps<br />
Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-83401967176188093892012-09-02T19:24:00.003-07:002012-09-02T19:24:59.813-07:0031/8 Pouring down rain made me cut the commute short today 45min<br />
45min KB Class<br />
Around Body Pass 3 x 20<br />
OA Swing 20, 15, 10es<br />
Snatch 20, 15, 10es<br />
Clean 20, 15, 10es<br />
Jerk 20, 15, 10es<br />
OALCC&J 20, 15, 10<br />
One Arm/Leg Deadlift 20, 15, 10es<br />
<br />
2/9 Fathers Day early ride. Headed down the Coast nice & early for a 1:25hr ride. Lovely morning & home in time to have a great day with the Family. <br />
My Left Tricep was feeling a bit funny from an old Kayaking injury (21yrs ago) from all the jerks, so I'm going to back it off & build back up again. Will get into it easy tomorrow.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-35382958815481244322012-08-30T21:30:00.001-07:002012-08-30T21:30:40.014-07:0030/8 Nice winy day commute 65min. Managed to miss the storms that came through, which was nice for a change.<br />
Jerks 50. Body feeling a bit beaten up from all these so far. Will have a break form them for a couple of days.<br />
Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-76739213718747065482012-08-29T17:41:00.001-07:002012-08-29T17:41:19.425-07:0028/8 Commute today was an easy 53min, a bit on the slow side<br />
<br />
45min KB Class<br />
Today's class had 2 options. I took option 2 with the newer people with the 20kg, while most took on option 1<br />
<br />
Option 1<br />
Around body pass 3 x 20ew<br />
2KB Jerks 20 x 10<br />
<br />
Option 2<br />
Around body pass 3 x 20ew<br />
1KB Jerks 10 x 10es<br />
Cleans 10 x 10es<br />
One Arm/Leg Deadlift 5 x 10es<br />
<br />
Lots of complaining went on with option 1.<br />
<br />
Still put in 50 Jerks<br />
<br />
<br />
29/8 Lots done around the house & with the kids<br />
110 Jerks 2 x 16kgJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-47024811348014330702012-08-27T18:30:00.002-07:002012-08-27T18:30:48.905-07:0027/8 RDO day, so lots to do around the house & 100 Jerks. Was a little fatigued today, followning yesterday. Didn't have the same snap with the Jerks.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-60787372879242270352012-08-26T17:05:00.003-07:002012-08-26T17:05:56.677-07:0026/8 Work today so on the bike for part of the commute. 55min<br />
Instead of doing the 45/15 circuit class, i had a little change around & did a TRX class instead. This means that they got to do something different & I got a work-out, win win. Did 45sec work, 15 sec rest for 45min, with no exercise repeated twice. 20min was spent on pure leg work.<br />
<br />
Today's Jerks 100reps.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-86915331639675842042012-08-25T16:40:00.001-07:002012-08-25T16:40:18.514-07:0025/8 Busy day with the kids. Carolyn was out for the day, so it was get the 3 kids to swimming by 8:30. Pack the car as we are off to Melbourne for Gateways for Flynn & I run a Training session at Rosanna Parklands while Flynn is in class. Milly & Riley have a good play while I'm training people. Then Coffee, pick up Flynn & back home. Managed to get in 110 jerks during the day.<br />
<br />
So for the first week of Jerks managed 650reps or 20,800kg lifted overhead.<br />
When I add the 2 KB classes I get 26,400kg OH. Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-92041478765123820032012-08-24T01:51:00.002-07:002012-08-24T01:51:36.984-07:0024/8 Finished up the day with a nice 32min on the commute home into a nice side head wind again, topped of with 20 Jerks. Body feeling the effects of the last couple of days.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-33024853042864186362012-08-23T17:08:00.002-07:002012-08-23T17:08:36.295-07:0023/8 Up nice & early. 5:50am outside the Grovedale Hotel for the Thursday bunch ride. Nice size group of around 25riders. Perfect morning, mild without a trace of wind. Was only 4 riders back from the front, but everyone seemed to want long turns on the front today, so didn't make it to the front until we were leaving Torquay on the way back. End up on the front for about 10min of solid work. Nice to see the sunrise over the Ocean. Back home again just after 7:00am for a 1:16hr ride.<br />
<br />
Still working on the 2 x 16kg Jerks in sets of 10. Was unsure how I'd be today, after yesterdays effort, but managed 100reps. <br />
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24/8 So far today I've done this<br />
10 Jerks before getting on the bike for 32min of the commute into a nice side head wind.<br />
<br />
50min KB Class 20kg<br />
Around body pass 2 x 20es<br />
Timer set for 1min work 20sec rest<br />
1 Arm Swing<br />
Clean<br />
Snatch<br />
Jerk<br />
LCC&J<br />
One arm/leg deadlift<br />
1 Arm Swing<br />
Clean<br />
<br />
Snatch<br />
Jerk<br />
LCC&J<br />
One arm/leg deadlift<br />
1 Arm swing/clean<br />
Clean Snatch<br />
Clean Lunge<br />
<br />
All done by 7:00am<br />
<br />
<br />
<br />
Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-71499538253124969002012-08-22T04:00:00.002-07:002012-08-22T04:00:14.883-07:0019/8 Alarm didn't work so I missed out on my Sunday morning ride due to time, so I've started a new challenge instead. Still have the goal of 100 LCC&J with 2 x 16kg in 10min, but am struggling with the jerk part, so extra jerk training. I've put the 2 16's in the middle of the garage & when I walk past them I do 10 jerks. So today 110 jerks.<br />
<br />
20/8 30 jerks.<br />
Commute 58min feeling good<br />
<br />
21/8 70 Jerks<br />
Commute was ok, a bit on the flat side & shorter 52min<br />
KB Class. Set up a nice program that I was looking forward to doing 7 a newbee showed up so only did about two thirds of the session.<br />
Around body pass 3 x 20ew<br />
Jerks 10, 9, 8......1es<br />
Snatch 10, 9, 8.....1es<br />
Rack Squat 10, 9, 8.......1es<br />
Clean 10, 9, 8......1es<br />
One Arm/Leg Deadlift 10, 9, 8....1es<br />
LCC&J 10, 9, 8.....1es<br />
750reps<br />
<br />
22/8 200 Jerk. nice way to spend the day at homeJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-39998854744426706352012-08-22T03:49:00.001-07:002012-08-22T03:49:40.963-07:00You Yangs Stage Race<br />
After Flynn's race it was time to get myself organised.<br />
First up was a short time trial up the outside rd & down bolder. They asked riders to self seed, which required a bit of talking to get a nice start in about 6th position. Had a good start & hit the climb feeling good. Rode hard up the climb & could see that I was catching the rider in front. At the top of the climb it's roll down some rocks & then over the Clam Shell rock. Rolled into the Clam with to much speed to take the easy line, so had to try to rail the inside which almost worked until the real let go two thirds of the way around, which ended up spinning me completely around back at the bottom of the rock. Unclip & run back over the rock & back onto the bike, for time loss wasn't meant to happen. Decided not to do the "I've got to make up time, go silly" thing for a change, rode smart & safe to the finish. Ended up 11th overall.<br />
Stage 2 was a Cross Country. Got a good start & was sitting in third wheel going into the single track. Liam took off on the climb at to high of a pace, so we let him go. As we got further up the climb I was felling good, so I gave it a shove & 2 of us broke away. We spent the next lap & a half attaching each other until he managed to get away on the decent as I wasn't willing to take those risks anymore (Comes with age) so ended up in third.<br />
Stage 3 Crit 10min +3laps. Same as the Cross country, good start in second wheel. Liam managed to get away again & I did most of the chasing. We broke the field with 2 of us chasing taking turns & managed to win that sprint for 2nd.<br />
Overall I came 4th on 16 points, 2 points off 3rd & 8 off 2nd. Bad TT cost me.<br />
<br />
<br />Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-20904869751688676652012-08-14T15:18:00.004-07:002012-08-14T15:18:46.748-07:005/8 Up nice and early for a ride down the beach. A bit warmer today which was nice for a change. Only a couple of car & riders. Nice way to send the early morning & back home early to feed & play with the kids.<br />
<br />
6/8Nice 62min commute<br />
<br />
7/8 52min Commute<br />
Kb Class<br />
Circuit of Fun<br />
Squat, Reverse Lunge, Jump Lunge, Jump Squat 3 rounds 30, 20 & 10reps<br />
Then Technique work with a newbie<br />
<br />
9/0 Just the commute 62min<br />
<br />
10/8 Commute 63min<br />
45min KB Class <br />
Around body pass 3 x 20es<br />
OA Swing 5, 10, 15, 20, 25es<br />
Snatch 20, 15, 10, 5es<br />
Clean 20, 15, 10, 5es<br />
Jerk 5, 10, 15es<br />
LCC&J 5, 10, 16es<br />
One Arm/leg Deadlift 2 x 25es<br />
<br />
11/8 Busy day with Kid's swimming lessons at 8:30am, then off to Melbourne for Flynn & then catching up with a group to punish them in the park for 75min. <br />
I'm racing Sunday & at 8:00pm Flynn decided that he wanted to come along & do the Kid's race, so lots more to organise as I now needed to get to the race over 1hr earlier for the juniors.<br />
<br />
12/8 Up early to get all the troops feed & out the door. The weather wasn't looking the best as the You Yangs was hidden by cloud & rain. Got to the race site with water everywhere, but Flynn was keen, so off to rego to get him signed up. One of Flynn's friends from school was there & he was keen to show Flynn around. The Race started in a nice 3inches of mud. Flynn on his street BMX found it hard to get traction & get moving through the 150m of this mud, with all the others on MTB's with gears riding off. Allan a friend of mine pushed him through the mud while I grabbed my bike to keep an eye on him. They had 4 laps & Flynn did really well, with just a bit of a push to get through that 150m of mud each lap. The good thing was, it's all about participation & all the Kids got some goodies for showing up. Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-29236296105513537202012-08-02T21:05:00.001-07:002012-08-02T21:05:04.959-07:0025/7 Nice day of & time for a quick play. <br />
30 Deck squats<br />
40 LCC&J 2 x 16kg<br />
<br />
26/7 Just the Commute today 62min of fun<br />
<br />
27/7 Commute 62min<br />
KB Class 45min. An attempt at Tues KB session, but with time restrictions.<br />
Managed to do all the Around body passes & almost completed the 6's. Ended up doing 700 reps with the 20kg in 40min. Was happy with this.<br />
<br />
29/7 Had to work, but found it hard getting out of bed for work on a Sunday which meant I was late leaving home, so I had to smash myself getting to the station on time. Ended up 1:07min fast for this part of my ride. Nice way to wake oneself up. Commute 60min.<br />
Bit of time at the end of the day for a quick session<br />
Deck Squats 30<br />
LCC&J 5min 35reps. Wanted to do for time, which meant pacing myself.<br />
<br />
30/7 Nice commute 63min<br />
At Lunch time today I decided to change the circuit class to a TRX class that I'm putting together at the moment. Lot's of different exercises & people are still enjoying the benefits 4 days later.<br />
<br />
31/7 Short commute with the late finish today 51min<br />
45min KB class<br />
Around body pass 3 x 20ew<br />
<br />
Ladder<br />
<br />
OA Swing, Snatch, Clean, Jerk, LCC&J 5, 10, 15, 10, 5es 30sec rest b/w exercises<br />
<br />
2/8 Grovedale Hotel 5:50am bunch ride. Got up nice and early to head out for this ride. Just as I was about to leave the house Riley got up. So it was gather him back up, put him back to bed & get him to stay there, then out the door. This put me 2min late to the start of the ride. I'm up, so I chase. I could see the tail lights in the distance & they seemed to be getting closer, so I keep on going. Then they slowly go further away, so I push harder. All this causes to happen is for me to explode. So ease it back & recover slightly & build it back up again. Catch 1 rider who has been spat out the back, but they couldn't help & ended dropping off my wheel after only 500m. Ended up taking a slight short cut to get ahead of the bunch in Torquay & then tried to hold them off on the way back to Geelong. To many bridges burned on the way down & the caught me with about 5km to go. Was nice to sit in for the rest of they way. Need to leave home on time.<br />
<br />
3/8 Commute 64min<br />
45min KB class still using the 20kg<br />
Around body pass 20ew<br />
LCC&J 10min, changing hand every 1min<br />
Circuit of fun<br />
20 Squats, 20 Reverse lunge, 20 Jump Lunge & 20 jump squats for 2 sets<br />
Snatch 10, 9, 8, 7........1es<br />
One Arm/Led Deadlift 20es, Cleans 20es x 2sets<br />Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-3376391244224382022012-07-24T17:06:00.002-07:002012-07-24T17:06:55.522-07:0024/7 Nice day for the commute, felt a bit flat on the way end but by the end of the day after KB I felt fantastic, which was a nice way to finish a long day.<br />
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Kb Class. Had big ideas for todays session, which I wrote out on the white board. I ended up not being able to do the session as I had 2 beginners. So I ended up with a long technique session instead. All exercises were done on the Left arm before changing to the Right arm. With 3 x 20ew Around body passes as part of the warm-up, this gave 1000reps. Ben & John completed it with the 20kg for 20,000kg.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com1tag:blogger.com,1999:blog-5202558446213933756.post-27999123611341280202012-07-22T04:58:00.001-07:002012-07-22T04:58:23.096-07:0013/7 Just time for a quick play<br />
40 Deck Squats<br />
LCCJ 2 x 16kg 50reps<br />
<br />
15/7 Spent most of the day pruning around the house, then Riley talked me into taking him for a un in the Pram. So ended up a short hard run 13min.<br />
LCCJ 2 x 16kg 50reps<br />
<br />
16/7 62min Commute today<br />
<br />
17/7 55min commute, slightly shorter distance<br />
45min KB class<br />
worked with 60sec work es 10 sec rest. 2 sets per exercise<br />
Around body Pass<br />
OA Swings<br />
Snatch<br />
Jerk<br />
Rack Squat<br />
Clean<br />
Clean & Jerk<br />
One Arm/Leg Deadlift<br />
Then combo 5reps es Swing, Clean, Clean & Jerk, Snatch<br />
<br />
18/7 Deck Squats 50<br />
Jerks 5 x 10<br />
<br />
19/7 Commute 62min<br />
<br />
20/7 Commute 61min<br />
45min KB Class<br />
worked with 60sec work es 10 sec rest again. 1 set es per exercise<br />
Around Body Pass<br />
Swing<br />
Clean<br />
Snatch<br />
Rack Squat<br />
Jerk<br />
Lunge<br />
OALCCJ<br />
One Arm/Leg Dead Lift<br />
Swing & Clean<br />
Swing & Snatch<br />
Clean & Lunge<br />
Clean & Squat<br />
Clean, Clean & Jerk<br />
Swing, Clean & Snatch<br />
Clean & One Arm/Leg Deadlift<br />
<br />
22/7 Headed out early in the dark for a short ride down to the beach. Great morning with hardly any wind & no one around. Starting to find all the nice back roads, which seem to be in better condition & nice to ride on than the main roads. After an hour on the bike I started to see other riders just starting to head out for their ride with mine nearly over. I road through Torquay nice and early & it was great to see to see the sun rising over the Ocean. Great way to start the day. 1:30hrs<br />
<br />
KB Press 2 x 16kg 6 x 10<br />
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<br />Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-29952237265862500462012-07-12T16:47:00.002-07:002012-07-12T16:47:42.437-07:008/7 Cold, frosty morning so decided to change plans & instead of leaving home at 6am for a ride stayed in bed until 7:10am & headed out for a nice 9km 45min run down to the river. It's so nice of a spot for a run & nobody is around on a Sunday morning.<br />
Deck squats 40<br />
LCC&J 2 x 16kg 40<br />
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9/7 Very wet commute 62min. Started out nice for the first 3min, then set in.<br />
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10/7 Extended commute 1:34hrs. Carolyn want me to pick something up in out old haunt of Rosanna, so a short trip to the station our end, followed by North Melbourne - Rosanna - Melbourne. Would have been a lot nicer if it hadn't started raining on the trip back into the city.<br />
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45min KB class.<br />
We have some more 20kg Progrades at work. so have decided to start using these more often while taking these classes.<br />
Around Body Pass 3 x 20ew<br />
OA Swings 3 x 20es<br />
OALCC&J changing hand every 5reps 6min<br />
Supersets One Arm/Leg Deadlift 10es, Snatch 5es 6min<br />
Superset Clean 10es, Jerk 5es 6min<br />
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12/7 Home for next next few days looking after the Kid's with Flynn getting Tonsil's, Adenoids & Grommet done.<br />
Managed a short session of Jerks 5 x 10 with 2 x 16kgJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-21852939543099886842012-07-06T04:33:00.001-07:002012-07-06T04:33:34.986-07:001/7 Not my favourite way to spend my Sunday as I had to work, so the ride ended up jut being the commute on the MTB for 57min.<br />
After work I had a few minutes spare so I did a short session.<br />
20 deck Squats<br />
2min of prowler pushing<br />
3min LCC&J 2 x 16kg 24reps, nice slow tempo<br />
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2/7 Just the commute 61min<br />
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3/7 Commute 50min. A bit shorter on the way home as it was late.<br />
45min KB class, I had a set out a nice fun program & then a newbie show ups. So while most of the class had lots of fun, I ended up with a technique session.<br />
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4/7 School Holidays & a broken Dishwasher took up most of my day, but I managed to sneak into the shed after the kids were in bed for a very short time.<br />
Deck Squats 40<br />
LCC&J 2 x 16kg 30reps<br />
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5/7 Nice early morning commute in the rain, such a nice way to start the day 58min. Even though it was raining I still took the long ride as I'm enjoying the bit of extra time on the bike in the morning, even if it means sitting in the train wetter.<br />
KB Jerks 2 x 16kg 3 x 10reps<br />
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I've decided that I want to reach a goal, that I started out trying to do a few years ago & that is 100reps of LCC&J with the 2 x 16kg KB's. I reached 96 last time & just kind of stopped. Will try harder this time.<br />
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6/7 Nicer day for the commute today & felt good on the bike. 57min<br />
45min KB class 20kg<br />
Around body pass 2 x 20ew<br />
Descending ladder<br />
OA Swings 20 to 1 with rest being Body weight squat 20 to 1<br />
Cleans 3 x 10es no rest<br />
One arm/leg deadlifts 25es<br />
A nice 850rep morning<br />
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45min TRX class<br />
Works put in a new TRX stand that we can train 8 people on at once. At lunch tome on Fridays I usually run a circuit class, but today I decided to see how a TRX session would go & join in myself. After warm-up & cool down were taken out, we spent 38min on the TRX's with 45sec work & 15sec rest. Had lots of fun & didn't repeat an exercise twice. Will be interesting to see how I pull up.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-22828495674983455812012-06-29T23:10:00.002-07:002012-06-29T23:10:44.454-07:0029/6 Nice easy commute and it was nice to miss all the rain for a change 55min<br />
KB Class<br />
Went with the 24kg KB today for a bit of fun, kept rep range low & no real leg work as one of the participants hurt his knee falling off his Motor bike on Wednesday morning.<br />
Around body pass 3 x 10ew<br />
OALCC&J ladder 1, 2, 3, 4, 5, 4, 3, 2,1es<br />
Snatch ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es<br />
Jerk ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es<br />
OA Swings 5, 10, 15, 10, 5es<br />
Cleans 3 x 10es<br />
Looking to do the Girevoy sport course with Ironedge in September, so will need to do some heavy sessionsJeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-64786265971051669432012-06-28T01:02:00.001-07:002012-06-28T01:02:18.375-07:0026/6 Nice commute 62min<br />
KB class<br />
Had 3 newbies today so it became a technique session for me, nothing to hard just swings, cleans, Jerks, LCC&J, Snatches & One arm/leg deadlifts.<br />
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27/6 Had the chance for a session at home, so had a nice play<br />
Deck squats 40<br />
Shin jumps 3 x 10<br />
2KB Jerks<br />
16kg 5<br />
24kg 1, 2, 3, 4, 3, 2, 1<br />
OA Jerks<br />
32kg 1, 2, 3, 4, 5es<br />
Found the Jerks hard, need more play time.<br />
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28/6 Grovey bunch ride 5:50am<br />
Have been thinking about doing this ride for about 10months, just needed to get m A into G. Was surprised to find about 20 riders out on this cold morning as we headed down to Torquay along the main Rd. The pace was reasonable & it was good to do a couple of turns on the front at above my intensity on the road bike. Will have to try to get out with this group more often in the future. Back home by 7:05 for a nice 42km ride.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0tag:blogger.com,1999:blog-5202558446213933756.post-60182474567204885242012-06-24T22:00:00.000-07:002012-06-24T22:00:06.770-07:0019/6 The long commute in the rain today 61min. Left work early for Flynn's concert, so KB's for me today.<br />
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20/6 Quick session<br />
Deck Squats 30<br />
Shin Jumps 3 x 10<br />
OA swings 300reps, changing hand every 25<br />
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21/6 Commute 63min<br />
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22/6 Commute 58min. Flynn had a swimming carnival today that I came home early for. Would have been fine except for the nasty head wind that I had to smash myself against getting home in time.<br />
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24/6 6am ride this morning as I needed to be home by 8am. Did the loop down to Torquay & around. Nice ride but the road from Geelong to Torquay towards the Torquay end is a mess & not much fun to ride on.Jeffhttp://www.blogger.com/profile/00142087165716371028noreply@blogger.com0